Pick Things up and put them down

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

CardioFusion

1 min

A. row

B. bear crawl fwd back mod sled

C. kb swing

D. primal pushup at failure do mnt climber

E. reverse lunge rope waves

1x

Squad

side plank raise 15 sec then 15 sec hold R-L

15 sec of bicycle crunches

20/10

A. spin sprint 8x

B. wall ball – russian twist 4x

C. primal row- primal sprint 4x https://www.youtube.com/watch?v=3vaXMiuLu6U / https://www.youtube.com/watch?v=fitYOVa7SFg

D.band press- band jumping pull 4x https://www.youtube.com/watch?v=Ppa7uKn9ne0

E. rope switch step – bat raise 4x https://www.youtube.com/watch?v=tOojCrSoKag

https://www.youtube.com/watch?v=DwGU4CUs500

Squad

side plank raise 15 sec then 15 sec hold R-L

15 sec of bicycle crunches

1 min

A. row

B. bear crawl fwd back mod sled

C. kb swing

D. primal pushup at failure do mnt climber

E. reverse lunge rope waves

1x

Stretch

LIFT

foam roll hamstrings- scoop stretch – external rotation with band – face pull

Bench Press

3×3 10 TRX or slider leg curl in between

3×5 8-12 barbell RDL

3×7 15 band leg curl

pullup

8-12 military press

3x

12- 15 preacher curl

12-15 lat raise

3x

Terminator

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

practice landmine RDL

TRX superman https://youtu.be/def8bUJpXlM

TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA

Warm up (3 sec holds)

10 Bird Dog R/L

10 dolphins

10 arm stretch

5 greatest stretch in world R/L

30 up and over https://www.youtube.com/watch?v=isDo7DkawSk

Terminator (Time)

10 Double Crunches

10 R/L=1 plank elbow strike

10 Push-ups / black / Red band resisted push-ups

10 KB Sumo Squat High Pull

10 TRX Leg curls

10 TRX Starfish

10 bar pullups / pullups

10 landmine Deadlift 90/45 min

10 jumping lunges RL=1

10 Full Burpee

landmine RDL –https://www.youtube.com/watch?v=iLn4iIyNE_s

KB sumo deadlift https://www.youtube.com/watch?v=P-fdRaL-5b4

elbow strike plank http://www.youtube.com/watch?v=tGx6sh-1V7w

https://www.youtube.com/watch?v=cWSxQ3tZt_o

Bootcamp

15 weighted low back ext

15 R/L=1 band (feet in) mnt climber yellow/red

15 trx glute bridge w abduction

3x

band mnt climber http://www.youtube.com/watch?v=uFOHi0rhw5A

glute bridge http://www.youtube.com/watch?v=JTXIt1ZJBCY

Do you feel LUCKY

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Bootcamp

take out jokers and spades

on the 7th card that = how many meters/2 to row or run or so 6 of hearts 6/3=300m 10 or face card 10/2=500

Reps will be derived from number of card – Workout is done as group Everybody does same number of reps

First 4 sets

KB Row R/L

Situps

SA KB Squat (Split reps for R-L) so draw 8 4 squats R arm- 4 with the left arm

Pushups

KB tricep ext 3-3 cadence

FWD BW Thruster

On 7th flip this determines

Last 3 sets

Burpee

leg curls slider

Pullups

alligator with band R+L= 1

trx jumping lunge R+L=1

TRX curl

Stretch

God’s Timing

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

MR glutes with roller or peanut

MR -IT band with stick

Bootcamp

25W/7 R

A. BAG SS LUNGE R

L

TRX pushup

3x

B. SA bosu Press R https://www.youtube.com/watch?v=trduYEVK3es

L

KB swing

3x

C. Band vertical Abduction R

L

Primal Sprint

3x

D. bench row R

L

bench scoops https://www.youtube.com/watch?v=xSunE544nBM

[have unattached ropes available]

group plank rope raise 8 R/L

20 sec run in place

lat hop down over rope – run back restart (gauge jumps)

2x

MTWI

10 box jump

15 band tricep pushdown https://www.youtube.com/watch?v=WSOQazmtFLo

4x

MTWI

12-10-8–6 squat press

sprint turf and back

MTWI

15 dips

8 bosu balance slams https://youtu.be/EyvuAJNvuak

cardio-Box

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

practice lunge blaster arm drive https://www.youtube.com/watch?v=uGxlGhKGlIc

CardioFusion

3 min

A. Spin over head med ball / hill on command https://www.youtube.com/watch?v=_zXfC_RIQ_U

B. bosu combo ( 7 lunge blaster R-L sprint 3- bear crawl -7 bosu pushups)

https://www.youtube.com/watch?v=A_z2qnnazkY&index=26&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt

C. row -ab hold on command https://www.youtube.com/watch?v=oGeocSF8ifA

D. 30 mnt slider – 30 band punches https://www.youtube.com/watch?v=vdtIu3RSxO0

https://www.youtube.com/watch?v=T0hjhqac71U

1x

– everyone –

cupid shuffle plank https://youtu.be/g6pkTkunq9s

2 min

Spin over head med ball / hill on command

bosu combo ( 7 lunge blaster R-L sprint 3- bear crawl -7 bosu pushups)

row -ab hold on command

30 mnt slider – 30 band punches

1x

-everyone-

jump around (kris cross) (squat jumps- wall sit)

amrap 10 min

A. spin sprint 1 min

B. 12 Bosu ab sequence https://youtu.be/aZcvQY_-09U

C. 20 battle jacks

D. 4x hop scotch https://www.youtube.com/watch?v=fBkfnTt9TE8

LIFT

warm up external rotation- up and over -trx reverse lunges – band rows

6 guys 8 ladies Bench press rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2

15 kb ab pullover

3x

6 Squat Drop set 6/6/6 – after last set of 6 drop 20-40 % of weight do a set of 8 drop 20-40% of weight do set of 10

3x

dips m Activation 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)

bosu KB front rack squat m Activation (GO BAREFOOT)

3x

seated db or kb press m Activation

25 calf raises

3x

split

50 drag curl

50 cross over step R/L = 1

attack

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

Bootcamp

60-20

split lunge lat raise R/L https://www.youtube.com/watch?v=D_WizcTCmIM

bench hop/ close grip push-up on bench https://www.youtube.com/watch?v=e2vTld6ZuAs

bosu jumping chin-up /mtn climbers

TRX Row/ Star Fish https://www.youtube.com/watch?v=cWSxQ3tZt_o

3x

attack Ladder (Time)

20-18-16-14-12-10

renegade row

attached band press

trx jump squat

Bootcamp

20 low back raise

20 attaches band curls

12 trx triceps ext

8 plate hold 3 sec down deacelleration

30 kB air climbers

run 300

turn and burn

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

CardioFusion

Save me 16 AmRap

A. 20 R/L band twist – bag side kicks R/L 2x

B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x

C. spin in reverse heavy tension (swap between stand and seated) – 20 plank seasaw 2/2 cadence – 20 alt leg curl 2/2 cadence 1x

videos

side kicks https://youtu.be/0BNQ544SqU0

bench crunches https://youtu.be/sVrMTuttiTU

alt leg curl https://www.youtube.com/watch?v=7Mo-bpCQUtc

plank seasaw https://www.youtube.com/watch?v=sBtJ_7fFWgk

Cardio Obstacle (AMRAP – Rounds and Reps)

obstacle 20 AmRap

30 Russian twist

15 wallball

weave in out of bags / lat shuffle 4x

sled press

run 300

30 db skiers

row 250

weave https://youtu.be/FNw36rI6hFs

IN THIS WORKOUT USE HEAVY KB TO LOAD SLED 4

sled press https://www.youtube.com/watch?v=FYZzUgehF-E

skier https://www.youtube.com/watch?v=FLh-14B8QRA
weave https://youtu.be/FNw36rI6hFs

sled press https://www.youtube.com/watch?v=FYZzUgehF-E

skier https://www.youtube.com/watch?v=FLh-14B8QRA

LIFT

12 ALT KB press then 6 double KB press

15-20 db/ band rear delt pullapart

4x

20-25 weighted barbell slider calf raises

10 plate press

behind neck pullups hold 1 sec at top

plate press

4x

barbell back squat 6/6/6 on last set drop do 8 then drop and do 12

3 pull up negatives

3x

split reps however desired

75 landmine front squats

75 band leg curls

db/band pullapart https://youtu.be/vlu_BCtttYg

landmine squat https://www.youtube.com/watch?v=hJ6XnlQ3yBU

plate press https://www.youtube.com/watch?v=5wGyxskfbx4

Drop Set https://youtu.be/kVbwcPohY3k

slider calf raiseshttps://www.youtube.com/watch?v=Hwv7Uui1I7s

Finisher

50 kb good morning https://www.youtube.com/watch?v=MJXFS7KkUcg

Dig

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

perfect posture 2 min https://www.youtube.com/watch?v=tPKkqiKTJb4

30 up and over

30 band pull apart

Bootcamp

MTWI compete A and B before min run out

A 8 OH reverse lunge sliver/blue https://www.youtube.com/watch?v=JYi6uyE5Csc

B 16 gorilla row blue/red

4x on round 4 do jumping jack after completed reps

1 min blitz (frog jump/touch n jump/ lat touch n jump/run in place)

MTWI 4x

C 12/15 jumping pullup

D 10 landmine squat press 45/90

1 min blitz (in out crunches-bicycle crunches-mnt climber- bw thruster)

MTWI 4x

E 10/12 TRX pushup

F 10 leg curl sliders

1 min blitz

Interval https://youtu.be/_wNJcuw63zw

30-20

A. kb lunge pass https://www.youtube.com/watch?v=Vfx9-YwMkQ4

B. trx jump squat

C. attached band chest press https://www.youtube.com/watch?v=aLDX5u4XN8U

D. v-ups

E wall ball

F contra lateral https://www.youtube.com/watch?v=ksTafkmfku0

3x

Decent to Ascent

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

20-40 low back ext https://youtu.be/GtOtjmUgWQg

Decent to Ascent (Time)

[need red /purple and broken band for tricep kickback ]

A.

30 band double tricep kick https://www.youtube.com/watch?v=06zKmAt4lhI

30 band jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0

25

20

20 situps

20 calf raises

B. 20 Band leg curl https://www.youtube.com/watch?v=30_RLDNv_4A

20 front loaded kb stationary lunges https://www.youtube.com/watch?v=OlLzd1uIIT8

18

16

30 situps

30 calf raises

C 30 jumping pullup or barbell pull up https://youtu.be/wP-rKzdjVD0

30 kb swing

25

20

40 situps

40 calf raises

D 20 band Y Press https://youtu.be/C9ODjKG9Row

20 one legged med ball slam https://www.youtube.com/watch?v=vjxXeiKXu0I

16

14

50 bicycles

50 calf raises

E. 20 plate press from wall sit (1 sec hold at ext) https://www.youtube.com/watch?v=5wGyxskfbx4

20 bicep curl to lat raise https://youtu.be/7gdvnzE6XDY

15

10

60 bicycles

60 calf raises

Comrade Power

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Interval https://youtu.be/_wNJcuw63zw

20-10

A 6 inch hold /circles around partner 4x

B situp hold /mnt climber holding ft 4x

C wall sit-partner high knees 4x

D decline situp w med ball throw-burpee mb throw (4x before swapping )

E in out box jump[on or off] – close grip pushup on box 4x

Blast (Time)

12 Pullups

15 Kb squat press 35/18

Run 800

12 Pullups

15 Kb squat press 35/18

Run 400

12 Pullups

15 Kb squat press 35/18

Run 200